Top foods for thriving as a breastfeeding mum.

by | Feb 1, 2017 | breastfeeding, Health and Wellness

Top foods for mums and mums-to-be

A collaboration with occupational therapist, Sophie from

Did you know that you can burn around 2000KJ a day when excusively breastfeeding?

You’re probably thinking… hmmm what has this got to do with maternity clothing?

What we put on the outside of our body when pregnant and breastfeeding tends to get a lot of focus from mums and mums-to-be however; what we put inside our body is much more important, yet often overlooked. If you feel great, it instantly helps the way you look (just ask any mum whose spent half the night up with a teething baby and hasn’t had a coffee yet…amiright?). We want you to wear your Borne Too clothing and shine from the inside out!

Mums really are the definition of selfless. Baking a baby, then breastfeeding depletes a lot of a mothers natural stores. We literally give everything we have to our children (physically and emotionally!). Back to back pregnancies (within 2 years) combined with breastfeeding are especially taxing on the female body so it is important to make sure that you try to give back to your body what it is giving to your babies.

We chatted to Occupational Therapist and holistic wellness guru, Sophie from Happy, Well and Fed about her top foods for mummies.

1. Plant-based whole foods

Wholefood is a bit of a buzz-word around the interwebs at the moment. A whole food is a food thats ingredients are the food only. i.e. broccoli is just broccoli, eggs are just eggs etc. These are what you should be eating the most of in your meals.

2. High Quality Proteins.

These can come from both plants and animal sources. Also try to keep in mind what is sprayed on our fresh produce, or fed to our animals transfers into our bodies and then into bubs! Aim for free-range, grass fed animals and organic where possible

3. Healthy fats.

These fats help to boost the nutritional content of breastmilk and aid in the development of neuronal pathways in our youngsters. These include foods like chia seeds, flax seed (linseed), walnuts, wild-caught salmon, sardines and egg yolks. Flax seed is also great for helping boost milk supply. Other healthy fats include avocado, grass-fed butter, coconut oil, olive oil, nuts, eggs (ideally free range and organic) and organic spirulina.

4. Fermented, live foods and drinks.

Fermented foods are the ones chock-full of probiotics to help boost you and your little ones immune system (particularly important when germ-carrying toddler siblings are around). Think fermented veggies like sauerkraut, kimchi, beet kvass and homemade pickles in brine, natural yoghurt and drinks like kombucha and kefir.

5. Vitamin D.

Not technically a food but actually a hormone. Did you know vitamin D helps to reduce the risk of anxiety and depression in mums, decreases the risk of birth complications, reduces the risk of child developmental allergies, eczema and asthma and help to boost bubs immune system. Phew! I knew Vitamin D was important but definitely did not know these facts. For more info and research articles about the effects of vitamin D see the link below.

6. And what is one of the most nourishing things for mummies?

Head to Happy, Well and Fed to see number 6 and to read a bit more about the foods that help you and your babies to thrive.


To read more about the importance of Vitamin D for mums, head here.

While you are there, Sophie has also created a FREE mini e-book for mums:
9 Essential Self-Care Tips For New Mums (So You Can Flourish, Not Just Survive)

As the saying goes ‘You can’t pour from an empty cup, take care of yourself first.’

Sophie’s tips have definitely given me some food for thought (‘scuse the pun) and I will be making the effort to look at what I am using to fuel my body; especially whilst I continue breastfeeding (no more pregnancies for a little while though, me thinks!)



Sophie Davidson is a registered Occupational Therapist with her own holistic wellness business based in WA: Happy, Well and Fed.

She is a self-confessed colourful scarf wearing, staffy-obsessed, benchtop kombucha brewer who is dedicated to helping her clients create their happiest, healthiest lives so they can embody the awesome state of holistic health.

You can find more information on the services Sophie provides and contact details, over on her site.

Be sure to sign up for her amazing newsletters, full of free tools and programs to help kick-start your holistic health journey.

Sophie's colourful scarves would pair perfectly with our breastfeeding basics

Neutrals, basics and quality breastfeeding wear to take you all the way through your motherhood journey.


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Based in sunny Perth, Western Australia. 

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